Looking At Ceiling

A beginner stretching exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Looking At Ceiling

Kneel on the floor, holding your heels with both hands.
Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Looking At Ceiling

Questions

What muscles does the Looking At Ceiling work?

Mainly the quads.

Is the Looking At Ceiling good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Looking At Ceiling?

Good alternatives that train the quads: Kneeling Hip Flexor, On Your Side Quad Stretch, Side Lying Groin Stretch or Standing Hip Flexors.

How many sets and reps of the Looking At Ceiling should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).